Comparing Nutrients in 5 ounces Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Energy	28.5% 828kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	2.83% 2.75g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	89.2% 116g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	39% 28.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 322μg	258% 1031μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	161% 3.87μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS	Recommended Dietary Allowance
Calcium	11% 111mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	57.3% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	93% 7.44mg	522% 41.7mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	33.7% 142mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 936mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	13.6% 464mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	134% 73.7μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	88% 9.67mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.21% 7.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seeds VS Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS per 5 oz

Compare the macro and micronutrient content in 5 oz of Sunflower Seeds versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 5 ounces of Sunflower Seeds have 2.2 times more Vitamin B1, 1.5 times more Vitamin B6 and 40.9 times more Vitamin E than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 2.1 times more Vitamin B2, 3.2 times more Vitamin B9 and more Vitamin B12 than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Sunflower Seeds have insufficient amounts of Vitamin B12
• Both Dried Sunflower Seed Kernels as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS:

• 5 ounces of Sunflower Seeds have 2.7 times more Calcium, 4.9 times more Copper, 3.3 times more Magnesium, 2.4 times more Phosphorus and 2 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 5.6 times more Iron and 1.4 times more Zinc than Dried Sunflower Seed Kernels.
• Both Sunflower Seeds and Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seeds have 1.6 times more Energy, 26.5 times more Fat, 19.5 times more Saturated Fat, 1.3 times more Omega 3, 34.1 times more Omega 6 and 2.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Mini SPOONERS contain 4.1 times more Carbohydrate, 7.6 times more Sugars and 1.3 times more Fiber than Dried Sunflower Seed Kernels.